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Dr. Becky Wolery

Recent posts

Self Care

  Self-Care Different ways that you can incorporate self-care into you daily routine           With the hustle and bustle of todays demands, not to mention the strain that COVID 19 has put on our lives, how does anyone take time for self-care? Has it become one of those terms that we have heard of, but couldn’t imagine where we would squeeze that into an already busy schedule? How important is self-care anyway? Lastly, if I do not take time for myself then how is anything going to get done?          Does this sound familiar? It does for many. We hear about self-care, but rarely take the time to incorporate it into our lives. There are so many things to get done in a day and often it feels like the list is never ending. So, individuals get burnt out, stressed from life, and can tend to cope un unhealthy ways. Here at Insight Counseling & Therapy we want you to be both healthy body and mind. So, we have put together some information on the importance of self-care and how to incor

How to get back to living your best life when a bad mood sneaks up

  How to get back to living your best life when a bad mood sneaks up Don’t you just loath those days? The ones when something happens during the day that just puts you in the worst of moods. It could be an event or even a person that annoyed you so much it set the stage for the rest of the day to be spent in a bad mood. Well, we want you to know that everyone gets them. We also want to let you in on a secret. There is a way to get out of them and we are going to share that information with you! You are welcome by the way. When you are in a bad mood, try not to avoid the bad mood. This can make your bad mood creep up in your life, harming relationships and robbing you of joy. Instead try taking a moment to understand the bad mood. This is a great time for some self-reflection and body scanning. You can do this by taking a deep breath, closing your eyes, and being still. Taking a moment to sense your body and acknowledge what you are truly feeling. Now that you have had a moment to take

Meditation & Mindfulness - For beginners

  Often times people might think that meditation requires intense levels of focus and discipline in order to achieve its desired effects. Other times people believe they simply do not have the time or space to do it either. The key thing to remember is that everyone can achieve mindfulness in their own way and nothing ever has to be forced. This blog will help those who would like to begin their journey into finding tranquility & peace during trying times.  Step 1: Get Comfortable  You will always want to make sure you are free of distraction. This could be noise, non comfortable clothing, bright and or dim areas, and your choice of being around others or choosing to be isolated. The first couple of times you try meditating you will start to really observe your environment in a different way. you will realize just how many things can be going on at one time that could be adding to higher levels of stress / irritation. When you have discovered your "safe place" it will be

Did you know that nutrition can directly affect your mental health?

  Food you eat is not only important for your physical health but also your mental health. According to a Harvard Health Blog, your brain is working 24/7, even when you sleep. So, it is important to give your brain good nutrition so it can operate at its fullest (Selhub, 2015). Like an expensive vehicle needs premium gasoline, your brain needs high-quality foods that have many vitamins, minerals, and antioxidants to keep it running at its best. When we don’t provide the nutrients that our brain needs it tends not to run as well, leaving us with fogginess and fatigue (Selhub, 2015). So, what are the foods you should eat and which ones should you stay away from? Well, you have come to the right place! As tempting as it can be at times, choosing sugary and processed fast-food options can tend to make not just your body feel weighed down, but also your brain. This kind of carb overload makes your brain feel foggy, tired, and overall blah. Your brain is a powerful machine and feeding
  There is no denying that this year has taken its toll on people’s mental health. We have been separated from those we love, seen daily counts of infections and deaths increase due to COVID-19, viewed countless images of fighting and destruction throughout our nation, and been divided by politics. It is easy to see why we might feel a little overwhelmed mentally. Fortunately, there are a few simple tools we can use to boost our mental health and combat those feeling of being overwhelmed.   One such tool is the power of gratitude. Scientific research shows that expressing gratitude can enhance your mental and physical well-being. Expressions of gratitude can help us be happier, more resilient, and have better self-esteem. Expressing gratitude can reduce blood pressure and symptoms of depression. In addition, expressing gratitude can strengthen relationships and improve sleep (Ackerman, 2020). To start on the path of expressing gratitude we may consider doing a few of the followin
Ideas for Date Night During a Pandemic   Intro Option 1 - During a pandemic, times can be trying. Don’t let the sizzle in your relationship burn out because your favorite restaurant is requiring a face shield that keeps you and your honey from smooching at the dinner table. Stay in and enjoy quality time with your loved one doing these fantastic stays at home date night ideas: Here are our top 5 great stay at home date night Ideas: 1.      Pa int n Sip – Who says you have to go out to have a great time painting and sipping on a delicious beverage? Grab a canvas and some paints, perhaps a Bob Ross tutorial on YouTube, and a beverage of your choice. This evening will be a chance to laugh, enjoy yourself, or even discover your inner artist. Either way it is sure to be a date night that will make it into the books.   Dinner and A Show – Get all dressed up and make a fancy dinner. Grab your favorite beverage, the music, the works! Relish in a great dinner and even better conversatio
Don’t Loss Sleep over COVID-19     Covid-19 has effected just about every one, and every area of our lives. Whether it be our        employment, our children’s schooling, our family get togethers, our vacations, or some of our most important life events, it seems that COVID-19 is always there to rear its ugly head.    Covid-19 has induced feelings of fear, uncertainty, and anxiety, but we don’t have to give it power over all aspects of our lives. We can fight back with one simple tool--SLEEP. If you have been losing sleep over COVID-19, you may be asking how to get back on a good sleeping schedule.  The answer is to set aside time to developing good sleep hygiene. It does not require much and is relatively simple to implement. Sleep when used right has many benefits for our minds and our bodies.  Below are seven simple steps for improved sleep hygiene and the benefits of a good nights’ rest.